• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Wellness Witness

Encouragement for your heart, your health, and your home

  • Home
  • About
  • Tribe Member Login
  • Recipe Index
  • Workouts
  • Blog
  • Work With Me
  • Shop
    • Finally Free Book
    • Good Enough Guide
    • The Grace Filled Guide
    • Join Tribe Lite
    • Back to Basics
    • Shirt store!
  • Podcast

Wellness Witness Workout #1

July 16, 2014 By Kara 6 Comments

 

Here is yesterday’s workout that we did at our first group exercise class.聽

You can do it from home and you only need 20 minutes and a set of moderate dumbbells!

Good luck!

WARM-UP

then

30 seconds per exercise:

SET 1:
Squat with a bicep curl (Perform curl while in the squat)
Bent over row with tricep kickback
Mountain Climbers
Bicycle Crunches
Rest then repeat circuit two more times


SET 2: (30 seconds per exercise:)
Step up onto chair/bench with an overhead press
Tricep dips using the bench/chair
High Knees with toe taps on the bench/chair
Reverse lunge, front raise (while in lunge) stand then side raise
Rest then repeat two more times

SET 3: (30 seconds per exercise:)
Squat Jumps
Pushups
Squat Jumps
Pushups

COOL DOWN and celebrate a workout that you just completed in 20 minutes that will build muscle and keep burning fat for up to 48 hours!

Filed Under: Blog

Reader Interactions

Comments

  1. April says

    July 17, 2014 at 1:58 am

    God is amazing! I'm praying for your continued success! I was thinking how blessed these ladies were by your workout and now I'm blessed too by you sharing it!! Thank you! Trying it out tomorrow:-)

    Reply
    • osborne*K says

      July 21, 2014 at 1:59 pm

      Hope you enjoyed it, April!

      Reply
  2. Melissa Bowman says

    July 21, 2014 at 1:34 pm

    HI Kara, I enjoy following your blog and getting good advice that helps me focus on what really matters and not just on what I look like! Could you describe the front raise part of the reverse lunge exercise? Is it with a dumbbell? Thanks a bunch! Melissa Bowman

    Reply
    • osborne*K says

      July 21, 2014 at 2:01 pm

      Hey, Melissa! I do threes with a dumbbell in each hand. I step back into the reverse lunge and while still in the lunge, I bring both arms straight forward with a dumbbell in each hand. As I lower my arms, I stand up from the lunge and then do the side raise. Does that make sense? Let me know if not!

      Reply
  3. Melissa Bowman says

    July 21, 2014 at 2:15 pm

    It totally makes sense. Thank you so much! Have a great week!

    Reply
    • osborne*K says

      July 21, 2014 at 2:19 pm

      That should have said I do "these" instead of "threes". 馃檪

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Join the Email Tribe

Want some encouragement dropped directly into your inbox? Sign up Here.

Search Wellness Witness

Follow Me On Social Media

  • Home
  • About
  • Tribe Member Login
Copyright © 2021 路 Wellness Witness 路 Disclaimer of Liability 路 All Rights Reserved 路 Images by Riant Photography 路 Site By Clifton Creative Web